08/09/23

8/9

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Snatch Grip Shrugs x 3
Snatch Grip High Pulls x 3
High Hang Squat Snatch x 3
Hang Squat Snatch x 3
OH Squat x 3

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
High Hang Squat Snatch
+
Hang Squat Snatch
@ 60-70% of 1RM
*Pause 2 sec in recieving position and ensure good weight distribution before standing

B. 10 min AMRAP:
10 DU's
1 Power Snatch (115/75lbs)
20 DU's
2 Power Snatches
30 DU's
3 Power Snatches
and so on...
(scale= 20 SU's, 40 SU's, etc)
*record total reps

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) Plank to Pike

A. Four Sets of:
DB Rev. Fly's x 10
DB Hammer Curls x 12
Hollow Rocks x :15 sec

B. "Tag"
In a 20 min Window:
200m Run
8 Burpee Box Jumps
8 DB Bent Over Row
8 Turkish Get-Ups
(4 each arm)
8 Cals (MC)